Coastal West Sussex
Clinical Commissioning Group
Lumbar Spine Range of Movement Exercise Program
Lie on your back with knees bent.
Tighten your stomach Muscles by
pushing your back downwards.
Continue the exercise by pushing your
bottom down and tightening your back
muscles to arch your lumbar {lower)
spine up - relax.
Repeat 10 times.
Lie on your back with your knees bent
and your feet on the floor
Now lift one knee towards your chest.
Place your hands behind the knee
draw it into your Chest hold for 10
secs.
Repeat 5 times
Lie on your back with knees together
and bent.
Slowly roll your knees From Side to Side
keeping your upper trunk still.
Hold the stretch for 10 seconds.
Repeat 5 times.
Coastal West Sussex
Clinical Commissioning Group
Lumbar Spine Range of Movement Exercise Program
Lie on your back with your knees bent
and feet on the floor
Lift your knees towards your chest.
Place your hands behind both knees
and draw them towards your chest.
Hold 10 secs.
Repeat 5 times.
Standing.
Bend sideways at the waist and
straighten again.
Repeat 10 times
Repeat on other side.
Sit on a chair with your legs apart and feet
firmly on the floor. Place hands across chest
or hold a band or a stick behind your neck as
shown in the picture.
Twist your upper trunk from side to side. Let
your head follow the movement. Hold stretch
for 5 seconds each side.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Lumbar Spine Range of Movement Exercise Program
Sit on a chair with your legs apart.
Bend your head and trunk down between
your knees rounding your upper body as
mush as possible. Hold for 10 seconds.
Repeat 5 times.
Lie face down, leaning on your
elbows/forearms.
Arch the small of your back by pressing your
pelvis and your stomach to the floor. Now
bend your upper back upwards keeping
forearms on the floor.
Hold approx 10 seconds.
Repeat 5 times.
Stand straight with feet apart.
Support your back with your hands while
bending your back as far backwards as
possible. Keep your knees straight during the
exercise. Hold for 10 seconds.
Repeat 5 times.
Coastal West Sussex
Clinical Commissioning Group
Lumbar Spine Range of Movement Exercise Program
On hands and knees with the knees
under the hips and the back relaxed.
Squeeze the buttocks and hollow the
stomach to tuck the pelvis and flex the
whole back up. Lead with the pelvis.
You should feel a stretch along the back
muscles.
Hold for 10 seconds
Repeat 5 times.
On hands and knees with the knees
under the hips and the back flat.
Let the back relax into an arched
position by leading with an active
forward tilt of the pelvis. Move slowly,
use minimal effort and do not strain the
arched position.
Hold for 10 seconds
Repeat 5 times.
Coastal West Sussex
Clinical Commissioning Group
Thoracic Spine Rom Exercise Program
Sit on a chair and cross your arms over
your chest clasping the opposite shoulder.
Bend your upper trunk forward while at
the same time rotating and sidebending
to the same side. Breathe out during the
exercise.
Repeat to the other side.
Repeat 10 times.
Clasp your hands behind your neck. While
breathing out let the weight of your arms
stretch neck and upper trunk downwards.
Hold the stretch for 5 seconds.
Repeat 10 times.
Sit on a chair. Put your hands behind your
neck (or cross them on your chest)
Bend to the side. Hold stretch for 5 seconds.
Repeat to the other side.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Thoracic Spine Range of Movement Exercise Program
Sit on a chair holding a stick in both
hands.
Lift the stick up with your arms straight
and extend your upper trunk at the same
time.
Repeat 10 times.
Crawling Position.
Arch your spine upwards while letting
your head relax between your arms.
Repeat 10 times.
Sit with your back straight and feet firmly on the
floor.
Pull your shoulder blades together while turning
your thumbs and hands outwards.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Cervical Spine Exercises
Sit or stand.
Roll your shoulders a full circle in
both directions.
Repeat 10 times.
Sit or stand.
Lift your shoulders hold for 5 seconds
then relax
Repeat 10 times.
Sitting.
Bend your head forward until you
feel a stretch behind your neck.
Hold approx 5 seconds.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Cervical Spine Exercises
Sitting with your hands clasped
behind your head.
Bend your head forward until you
feel a stretch behind your neck.
Gently pull your head further
forward. Hold approx 5 seconds.
Repeat 10 times.
Sitting.
Tilt your head toward one shoulder
until you feel the stretch on the
opposite side. Hold approx 5
seconds. Repeat to other side.
Repeat 10 times.
Sitting.
Tilt your head toward one shoulder
until you feel the stretch on the
opposite side. Using your hand
gently pull your head further to the
side. Hold approx 5 seconds. Repeat
to the other side.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Cervical Spine Exercises
Sitting.
Turn your head to one side until you
feel a stretch. Hold approx 5 seconds.
Repeat to the other side.
Repeat 10 times
Do not turn your head so far that you
experience pain.
Sitting.
Turn your head to one side until you
feel a stretch. Using your hand
gently push your head further round.
Hold approx 5 seconds. Repeat to
the other side.
Repeat 10 times.
Do not turn your head so far that you
experience pain.
Sitting.
Bend your head backwards as far as
is comfortable. Hold approx 5
seconds.
Repeat 10 times.
Coastal West Sussex
Clinical Commissioning Group
Cervical Spine Exercises
Lie on your back on the floor.
Press the back of your head towards
the floor while pulling in the chin until
you feel the stretching of your upper
neck. Hold approx 7 seconds.
Repeat 10 times.
Sitting.
Try to turn your head to one side
while resisting the movement with
your hand. Hold approx 5 seconds.
Repeat on the other side.
Repeat 10 times.
Sitting.
Tilt your head to one side while
resisting the movement with your
hand. Hold approx 5 seconds. Repeat
to the other side.
Repeat 10 times.
